Exercise for golfers elbow
These golfer elbow exercises should be followed twice daily to build strength, boost flexibility, and eliminate pain. It should be done gently and gradually over time. Perform the exercise for golfers elbow before and after the activity that leads to strain or stress. Move gently; do not force any.
Moreover, it is common to experience slight pain, discomfort, and sensation. However, if it becomes severe, discontinue the golfer elbow exercises. Give your body some rest and consult your doctor if you don’t see any improvement.
- Isometric wrist strengthening (extension)
Sit and relax your whole body. Keep your affected forearm on the table or arm of the chair with your palm facing downwards. Place the opposite hand on the affected one and press it to create resistance. Do it for 10 seconds by slowly increasing the resistance and releasing it. Remember to keep your body still during these golfer elbow exercises. You can repeat it 15 times.
- Isometric wrist strengthening (flexion)
Sit and relax your whole body. Keep your affected forearm on the table or arm of the chair with your palm facing up. Place the opposite hand on the affected one and press it to create resistance. Do it for 10 seconds by slowly increasing the resistance and releasing it. Remember to keep your body still during this golfer elbow exercise. You can repeat it 15 times.
- Resisted wrist extension
Sit down and hold a weight with your resisted arm. Place your forearm on the table or arm of the chair with your palm facing down and your hand hanging. Start slowly lowering your hand and returning it to the initial position. Do 15 reps of this exercise of 1-3 sets.
- Resisted wrist flexion
Sit down and hold a weight with your resisted arm. Place your forearm on the table or arm of the chair with your palm facing down and your hand hanging. Start slowly lowering your hand and returning it to the initial position. Do 15 reps of this exercise of 1-3 sets.
- Golfer’s elbow stretch
Extend your arm in front of you and keep your fingers and palms facing up. Then gently use your opposite hand to pull your fingers and wrist down towards your body. Hold the position for 30 seconds. Repeat it 2 to 5 times. While performing this exercise, you will feel a stretch in the underside of your forearm.
Preventing golfer’s elbow
There are various things to prevent and act as golfers elbow treatment, including:
- Strengthen the forearm muscles with light weightlifting. You can also squeeze the ball for five minutes at a time.
- Change your technique and slowly lower your golf swing to allow your arm to absorb less shock.
- Keep the form proper to overload your muscles.
- Use lighter graphite clubs instead of heavier golfing irons.
- Keep yourself hydrated during, before and after the golf game.
In case you are already experiencing pain, wearing a counterforce brace and splint can greatly help. They distribute the tension throughout the tendons and muscles rather than impacting only the injured site.
Home remedies for golfers elbow
Some of the simple home remedies for golfers elbow that can ease the symptoms and prevent the condition from getting worse are:
- Take rest
Resting for a few days is one of the treatment of golfers elbow. Do not indulge in activities that cause pain. If it is for your job, try to modify them and adjust your movements as much as possible. To avoid swelling, raise your elbow above your heart.
- Heat and ice treatment of golfers elbow
Use heat and ice packs on the affected area. It is best to wrap it in a towel to avoid touching your skin directly. Doing it for 10 to 15 minutes a day helps to relieve the pain.
- Pain relief Taking pain relief drugs can help ease the pain. It should be taken before the condition becomes too intense or severe. Take the limited dosages and do not use it for more than ten days as golfers elbow treatments. The natural pain relievers are turmeric, willow bark and cloves.
These are some of the best home remedies for golfers elbow. Visit Germanten Hospital to learn about the best exercise for golfers elbow.